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Crossfit Golden: Wednesday 10.2.13

1
Oct

Crossfit Golden: Wednesday 10.2.13

Hey guys bare with us while we transition to our new website and if you need to email use geereg123@hotmail.com if your email bounces back. Or just call me at 303-522-5585. – Coach Greg

Warm-up/Mobility:

10min Coaches Choice

Strength:

15min to work on the following complex
1 Squat Clean + 1 Hang Squat Clean + 3 Front Squats
 
Bar is not dropped during the complex 
 
Work in the 75% range  

Modify the complex as needed

Conditioning:

8 Rounds (4min total working time)
:20sec Row for Cals
:10sec Rest
Rest 2 min
8 Rounds (4min total working time)
:20sec Max Rep Power Cleans, 65% range
:10sec Rest
Score will be combined Cals and reps

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